2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Author Archive

12.8.2016


CrossFit San Ramon – CrossFit

Push Press (7×1 record 1rm)

Metcon (Weight)

20 min emom – 60% of today’s 1rm push press

1 full clean

2 push press

2 push jerk

1 split jerk


Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

Junkyard warm up with partner

Banded hip stretch against rig

review technique and form for sots press and heaving snatch balance

Sots press

Spend 10 minutes working on form, technique, and getting comfortable at the bottom🙂

Heaving Snatch Balance (7×3 )

Increasing load, go by feel, work on form and technique

Metcon (AMRAP – Reps)

8 minute amrap

2 power snatches # 135/95

2 bar facing burpees

2 overhead squats

4 power snatches

4 bar facingburpees

4 overhead squats…

– Increasing reps by 2 for as long as possible in 8 minutes

Accessory Work

Optional accessory work

3 rounds- not for time

100 meter farmer carry #70/53

15 v-ups

10 wide grip STRICT pull ups


12.7.2016

CrossFit San Ramon – CrossFit

Skill Work

Toes to bar

Warm-up

4 Rounds

200 M Run

50 Ft burpee broad jump

50 Ft bear Crawl

5 Star Jumps

Metcon (AMRAP – Rounds and Reps)

11 min amrap

5 t2b

10 Box Jumps 24/20

15 Wall Balls 20/14

rx+ = unbroken sets on t2b & wall Balls

Bonus Abs

150 Sit Ups


12.6.2016

CrossFit San Ramon – CrossFit

Clean and Jerk (tech to load – power cleans 1rm)

Metcon (AMRAP – Reps)

2 1/2 min amrap

max wall balls 20/14

3 minute rest – then

Metcon (AMRAP – Reps)

2 1/2 min amrap

max effort burpees

3 minute rest, then

Metcon (AMRAP – Reps)

2 1/2 min clean & jerk (power ok) 135/95


12.5.2016

CrossFit San Ramon – CrossFit

Back Squat (3×5 record 5 rm)

Metcon (Time)

3 RFT

600 m Hill Run

14 Pull Ups

7 HSPU


12.4.2016

CrossFit San Ramon – CrossFit

Snatch (technique to load record today’s 1rm)

Metcon (Time)

21-15-9

Power Snatch 65% of 1RM

Push Ups

Accessory Work

4×10 ab wheel

4×10 french press

4×10 bicep curl


12.3.2016

CrossFit San Ramon – CrossFit

CFSR closes promptly at 10:30 today

Front Squat (3×3 80-85%)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

8 Box Jumps 24/20 (rx+) 30/24

8 Deadlifts 115/75 (rx+) 185/115